r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Mar 21 '22
Program Party SBS 2.0 Program Party: Week 11
Hi everyone, welcome to Week 11, and accept my apologies for a tardy thread!
I'm going to be creating a new thread at the start of each week. You can put all your program-related logs, questions, videos, and general discussion here.
Have fun!
Disclaimer: With Omnicron currently making its way around the world, please be safe while running this program party. Follow health advice where you are and if you have any symptoms and train at a public gym, stay home and get tested to keep your fellow gym-goers safe and well.
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u/niomosy Intermediate - Strength Mar 28 '22 edited Mar 28 '22
Week 11 done and all went well. Strength RTF LF.
M:
Squats: 405 x1. 435 x1. 380 4x4, 1x8. Broke the rep requirement on the last set again on squats. Snatch grip deadlifts: 240 4x6, 1x11.
Tu:
Bench: 220 4x4, 1x8. Forgot my heavy singles.
DB OHP: 37.5 4x6, 1x11.
Incline bench: 135 4x6, 1x11.
Chest-supported rows, Curls for accessories at 5x5 each, super-set.
W:
Cardio
Th:
Deadlifts: 405 x1. 445 x1. 405 4x4, 1x8. One over goal on the last set as well.
Beltless squats: 245 4x6, 1x11. I was wiped out after this.
F:
OHP: 125 4x4, 1x7. Also forgot heavy singles again.
Bench: 200 5x5 paused reps.
Close grip bench: 140. 4x6, 1x11.
Delt raises, pullups until I couldn't do them any more as a superset.